FLEXIBLE FITNESS: Osteoarthritis and running

Tuesday

Jun 20, 2017 at 5:41 PMJun 20, 2017 at 5:41 PM

Brianna Ryan, PT, DPT / MetroWest Daily Correspondent

Summer is finally here which means it’s time to dust off your sneakers and get outdoors! If you feeling apprehensive about starting a new exercise program I have good news. New research has revealed that running is not correlated with arthritis but that the opposite may be true.

A variety of studies suggest that running may reduce inflammation in hip and knees and in turn protect from cartilage loss. A study conducted at Brigham Young University found that after 30 minutes of running there was a reduction in inflammatory proteins in the knee. Their research suggests that increased loading in moderate duration may in fact delay the onset of degenerative disease and have long-term benefits for our joints.

The National Runners’ and Walkers Health Studies collected data from over 90,000 runners and walkers between 30-72 years old; tracking their outcomes over a seven-year duration. Findings revealed that individuals who participated in running routines or fast-paced walking were less likely to develop hip and knee arthritis by almost 50 percent compared to the sedentary group or slower-paced walking group.

This study also reported that having a higher body mass index, BMI, is an associated risk factor for arthritis. Therefore, those who participated in running as a form of exercise were more likely to have a lower BMI, and less likely to acquire arthritis. Being active and maintaining a healthy weight are two of the best prevention strategies against arthritis.

Additional research has revealed that there is no difference in the ground reaction forces on our joints between running on a soft surface compared to running on pavement, treadmill or track. Exercise can be performed safely on a variety of surfaces, either treadmill or outdoors, without fear of injury.

If you are already diagnosed with osteoarthritis, initiating a program can have its challenges. It is important to take note of baseline levels of pain in order to monitor symptoms when starting a routine. If pain worsens after activity, rest for one to two days prior to attempting a lower intensity trial the next session. A good strategy to monitor is keeping an exercise log, which allows you to keep track of which variables may be impeding progress.

It is recommended by the Department of Health that healthy adults include both cardiovascular exercise and strength training twice per week as part of a comprehensive program. Specific parameters for cardiovascular exercise include either 150 minutes of moderate aerobic activity, 75 minutes of vigorous aerobic activity, or an equal combination of moderate and vigorous. Gadgets such as a fitness tracker watch or a fitness tracking app on your smartphone is another good way to track daily activity.

If it’s been a long winter and you haven’t put on your sneakers in while, there are strategies to get you back to moving while preventing injury. The National Heart, Lung and Blood Institute have a clear cut 12-week return to walking program. Start a routine by walking at a brisk pace, five days per week, five minutes per day and building up to 30 minutes of continuous walking. Each walk should include a five-minute warm up and five-minute cool down walk of a lesser intensity.

If you are generally active in the winter months and would like to return to a running program there are also recommended guidelines. The most important rule is to avoid painful running, this is our body telling us something isn’t right. By following the “F.I.T.” principle of increasing Frequency, Intensity or Time (duration) to your routine you can be proactive in preventing injury. Select just one variable at a time to progress; Frequency is the number of times per week you will be participating in the activity. Intensity is your speed or terrain. Time is the duration the activity will be completed. Lastly, allow adequate rest between sessions.

If you are thinking of starting a walking or running program, it is recommended you consult with your physician first.

Brianna Ryan, PT, DPT is an Advanced Clinician at Spaulding Outpatient Center Framingham specializing in the treatment of orthopedic conditions.

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